Warm-Up
Armadillos
5 Rounds each, alternating partners
30 seconds on, 10 seconds to switch
then…
Superset a+b
a. 4x12 Commando Pull-ups
b. Push-up to Fail
Should switch grip on static commando pull-ups so that 2 sets are performed with each hand in front

Conditioning
15 Minute AMRAP
5 Shoulder to Overhead (155/105)
10 Toes to bar
15 Box Jumps

Accessory
4x15 Lying Reverse fly (on bench, face down, thumbs pointing towards the floor)